CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Jumps on/off a plate or 20 bunny hops

200m Run

15 Goblet Squats w pause

5 H. Snatch Pull

5 H. Muscle Snatch

5 H.P.Snatch

*Mobs: OH thoracic roller stretch, 2min extending over an object (roller/WB/arm of your lounge)

STRENGTH

A: Hang Power Snatch (5×2 @ 80% of last week’s top single)

B: Front Squat (Drop sets)

1×6 @6-7 RPE throughout (deload week)

1×8

1×10

C: Bulgarian Split Squats (2×15 e/s @ 90% of last week)

STRENGTH Minimal – Zero Equip

A) 1. Single leg RDL

3×12 per side

*Use anything to load up

A) 2. Broad Jumps

5×5

*Working on absorbing the landing by descending into a squat with good control

B) 1. Pistol Squats

4×12

*modify to a bench if needed

B) 2. Body Row *under table

4×6-10

Metcon

Metcon (AMRAP – Reps)

10min AMRAP

10 Air Squats

9 Single Arm Deadlift, Right Arm (22.5/15kg)

9 Dumbbell Snatch, Right Arm

10 Push-Ups

9 Single Arm Deadlift, Left Arm

9 Dumbbell Snatch, Left Arm